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Strict Pull-Up

A Little Sumthin

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Workout

Monday

“Death is one prophecy that hasn’t failed.” – Edmund Wilson Have you ever been asked, “What would you do if you only had a week to live?” Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live. But the morbid truth, is that we *all* have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.

Strength

Strict Pull-Up

WEIGHTED STRICT PULL-UPS
[BASED ON MAX SET OF STRICT PULL-UPS FROM WEEK 1] 5-9 Unbroken: 3-3-2-2-2
10+ Unbroken: 5-4-3-3-2

*Rest as needed between sets.
*Build in weight each set.

MOVEMENT PREP
10 Scap Retractions
5 Kip Swings
1-3 Strict Pull-Ups

MODIFICATIONS
WEIGHTED STRICT PULL-UPS
- Remove Weight
- Banded Strict Pull-Ups

STIMULUS
- This is still based on our week 1 max rep strict pull-up test.

- If you haven't completed the max rep test, perform that in place of this piece today so we have a score moving forward.

- The weights we should use for our sets should be challenging, but done unbroken.

Metcon

A Little Sumthin (10 Rounds for weight)

On the 2:00 x 10 Rounds:
15 Box Jumps 24/20 (MRx= Step-ups)
10 Toes to Bar (MRx= V-ups)
1 Snatch

*Score Is Sum Total of Snatch Weight

MOVEMENT PREP
5 Box Jumps
3 Toes to Bar
1 Snatch @ Light Weight
1 Snatch @ Moderate Weight
1 Snatch @ Heavier Weight

MODIFICATIONS
BOX JUMPS
- Reduce Reps
- Reduce Height
- Step-Ups
- Squat Jumps

TOES TO BAR
- Reduce Reps
- Knees To Chest
- 20 AbMat Sit-Ups

SNATCH
- Clean
- Sub Dumbbell(s)

STIMULUS
- CONDITIONING CATEGORY: Intervals

- BOX JUMPS: Less than 45s. Full stand on top of box.

- TOES TO BAR: 1-2 sets. Less than 30s.

- SNATCH: Can be squat or power. Less than 15s.

- SCORE: Enter all weights lifted. Overall score will be the sum total.

STRATEGY
- Plan out your weights ahead of time and have everything on the floor that you need. Be sure to use collars/clips.

- You can build in weight each round, do the same heavish weight each round, or start with your heaviest lift when fresh and back off the weight from there.

- Find a steady pace on the box. Breathe a lot here.

- Try to hold on for bigger sets on the toes to bar so that you can give yourself plenty of time for the barbell.

Whiteboard:

Monday, November 08, 2021

Male Clients